Article contributed by guest author Dayana Sanchez.

One of my intentions is to help parents of 2e children, not just to survive, but to thrive. If you are the parent of a gifted or 2e child, you have a big mission in this world. It is not an easy one. It is ongoing hard work, day after day.

How can you keep up with the ceaseless demands of life in addition to figuring out how to support the needs of your uniquely gifted child? Therapies, extracurricular activities, tutoring, play dates, IEP meetings, and the list goes on. How do you take care of yourself in the midst of it all? What practices do you have in place to help you stay centered and grounded?

Your role in the development of your child’s talents is a big deal, and the world needs you. If you are thriving, your child will do so too. Take a moment to imagine a world in which your child is flourishing and contributing their gifts to society. Pretty awesome, right?

I’d like to share some daily mindfulness practices that help me stay grounded in the midst of anything. I believe in these practices so much that I’m certain they would make anyone’s life easier. Whether you have gifted children, 2e children, or no children, incorporating these simple mindfulness practices will help you manage stress, release tension, and navigate the daily challenges and difficulties of life with more ease and clarity.

While the word mindfulness may make you think of long hours of painful cross-legged sitting, you don’t have to be an experienced meditator to reap its benefits. Mindfulness is a portable practice. It is something you can practice any time of the day and even on the go.

I like this definition by Jon Kabat-Zinn because he is a scientist who has been doing research on the benefits of mindfulness for decades. Simply put,

“Mindfulness is paying attention in a particular way; on purpose, in the present moment, and nonjudgmentally.”~ Jon Kabat-Zinn

So, the trick here lies in purposely paying attention to whatever is happening around you, in your body, or in your mind. You choose what to pay attention to. As long as you are consciously bringing awareness to whatever is happening in the present moment, you are practicing mindfulness.

When there is a gifted child in your family, life can get very hectic, and it can be easy to get lost in a frantic atmosphere that builds up stress and agitation on a day-to-day basis. By creating mindful routines within your regular routines, you exercise your attention muscle and cultivate more awareness in your life. This opens up space within you that allows you to move away from reactivity and be more present and available for your child, your family, and yourself.

Try incorporating these practices one by one or all at once. Your choice. Make it fun and stay with it. If you forget to do it one day, just pick up where you left off and move forward. Mindfulness is also about being kind to ourselves, so make it an experiment and try not to put pressure on yourself. Explore, see what feels right, and get ready to enjoy the benefits.

Create a Daily Ritual

I started experimenting with a morning ritual inconsistently for a few days and began to notice its benefits almost immediately. Since I started doing it every day, this has been a game changer. This practice is one of the things that have made the most impact on my daily attitude and mood.

So, what happens during a daily ritual? It is up to you. The idea is to intentionally set aside a few minutes during the day, every day, to become present and connect with yourself. First, make a conscious choice about what you want to create as part of your ritual. You can use it for some self-reflection, intention/goal setting, or to enrich your day with some inspiration to influence your state of mind positively.

You could write down some questions to ask yourself and post them in a place where you are likely to see them every day, ideally, at the same time. These could be questions that would help you tune into what’s going on in your mind, your body, or within your emotional landscape. Although it is not necessary, writing some questions or affirmations ahead of time will help you with your intention to engage in your ritual every day.

A daily ritual doesn’t have to be in the morning. You can have one at night or during the middle of the day. Just choose a time when you are more likely to stick with it.

There are a couple of advantages of having a ritual in the morning. Have you ever tried laying in bed for a few minutes before the pressures of daily life come rushing in? That feeling of newness and excitement about what the day will bring is something we can only get in the morning.

The first thing you do as soon as you wake up will set the tone for the rest of your day. I have been guilty of the horrible habit of grabbing my phone and checking my emails first thing in the morning, but we don’t know how bad something is for us until we stop doing it and replace it with better habits.

If it is possible for you, take some time every morning to slowly transition to your physical world. Take advantage of those first few minutes of a brand new day when your brain is still producing alpha waves. Stimulation of these waves has been linked to boosting creativity and reducing depression. This state of transition can be a great opportunity to tap into our inner wisdom and is a perfect time for a daily ritual.

Do Nothing

Life has periods of doing and periods of non-doing. It cannot be all about doing, doing, and doing some more. Living this way is not sustainable because we eventually crash and end up losing a lot more time recovering.

Taking care of yourself and your emotional well-being is like maintaining a car. If you are using your car recklessly, not paying attention to what it needs, and constantly draining the gas tank, your car is going to end up in the shop sooner or later, which can be pricey and dangerous.

The same goes for the way you treat your mind and body. Making time for rest is a necessity. Often, in our action-oriented culture that values multitasking and over-achieving, rest seems like something we should be ashamed of. It’s almost as if we have to hide to take a break. But rest is not only our right; it is our responsibility.

Those of you who have traveled on a plane before have heard this time and time again: In case of a flight emergency, you need to put your oxygen mask on yourself before helping your child put theirs on. Not the other way around. Pay attention to your needs so that you can have the mental and physical energy to pay attention to your child’s needs. Take time to replenish and make it a regular practice.

To practice not doing anything you have to set time aside for it. You only need two to five uninterrupted minutes during your day. Schedule it on your calendar and make your family aware of this. If just the thought of this is too overwhelming for you, try to start with a few days a week. Treat this time as something sacred and whatever you do, do not feel guilty! This takes practice.

“All of humanity’s problems stem from man’s inability to sit quietly in a room alone.” ~ Blaise Pascal”

And what are you supposed to do when doing nothing? If you have never practiced doing nothing, this may seem strange at first. The Taoists call this ancient art of doing nothing, Wu Wei, which means “the action of no action.”

You can start by going in your room and taking a moment to sit still for a few minutes. Relax your shoulders and start to slow your breath down. Begin to notice where there is tension or tightness in your body and do some light stretching if it feels right for you. Continue bringing more attention to your body and physical sensations. Let the breath be your compass. If you find your mind drifting away to thoughts of obligations, commitments, or other things, just gently guide your attention back to your breath. Notice the pauses between your exhalations and inhalations. Focus on the ebb and flow of your breath. Simply observe.

You can set a timer and just notice what happens during this time. The art of doing nothing should be effortless, so the only effort required is in finding the time to do nothing.

Have a Daily Check-In

Another short and simple practice to incorporate into your daily routine is taking a moment to check in with yourself. At any time of the day, we can pause and intentionally bring our awareness to our body, surroundings, feelings, emotions, or breath. You can practice this anytime, anywhere; while waiting in line at the grocery store, after dropping the kids off at school, during dinner, etc.

Simply stop for a moment and observe. What is happening in your mind at this time? Are you going over that ever-increasing to-do list or are you present with whatever is happening around you?

You can set a reminder or an intention to remember to do this every day. I have a daily reminder on my phone where I ask myself, “Am I present?” Most of the time, I am not. Having the reminder serves as a tap on the shoulder to become present, even if it’s only for a moment. With practice, our periods of being present become longer and longer.

You don’t have to be perfect at this. In fact, no one is. I believe being present is the ultimate challenge for us human beings. So, when you do find yourself being present, pat yourself on the back because you are doing some profound work. This is the kind of inner work that can help you find more clarity and harmony in your life, which will be reflected in your daily interactions with your family and loved ones.

Mindfulness invites us to observe things as they are without any judgments of how things should be. It is a powerful tool that can reveal to us our behavioral and thinking patterns and the ways we typically interact with our environment and with those around us. It can also provide a great deal of information about how we relate to ourselves as well as the kinds of inner dialogues that tend to inhabit our minds. While these revelations may not be entirely fun or pleasant at the beginning, the good news is that it gets easier the more we do it. The more mindful we become, the easier life becomes.

After giving these practices a try, let me know what you start to notice in your life. New and unexpected things may emerge for you. Feel free to reach out if you need some guidance on how to apply this or if you would like to learn more about mindfulness. I have been practicing it for more than ten years, and I’m very passionate about bringing mindfulness to families and children.

 

Article contributed by Amy Sargent.

“I know that you have worked hard all week, so I got you a little present. It’s called Saturday & Sunday. I hope that you enjoy it, and put it to good use.”  —Anthony T. Hincks

TGIF! Finally, it’s Friday, and the weekend is just around the corner. You’ve been working hard all week, dealing with stress at the office, leading your teams, accomplishing goals. The thought of curling up on the couch, large bowl of snacks at hand, and relaxing while chain-watching your favorite show may sound like a very, very good idea.

And it very well may be. Weekends (for those of us who don’t have to work weekends) are designed to give us a break – a refreshing, of sorts, of the mind, body, and spirit. Sometimes, at the end of the workweek, we just need to crash, unwind, and relax. But there are many other activities a weekend can hold which may provide even richer rejuvenation for you. Learning to tune into your feelings can help you design your weekend so it is specialty ordered, just for you.

“No weekend, all weakened.” — Toba Beta

Emotional intelligence is the ability to be aware of how you and others are feeling — in the moment — then using that information (what you’re feeling) to guide your decisions around behavior. Learning to listen to your feelings and manage your behavior can help you make choices that allow you to live a life teeming with emotional health and vibrancy. So though a TV-watching binge may just be the thing for you this weekend, consider tuning in to how you’re feeling before you decide.

Check In

Take a moment to assess how you’re feeling, in the moment. Grab your journal, find a quiet place, and stop. Close your eyes. Breathe in deeply, then exhale. Do a body scan by assessing each region of your body and noting what you’re feeling in each. Headache? Stiff neck? Tight shoulders? Stomach upset? Restless legs? Because we tend to carry a lot of our stress in our physical bodies, it’s important to start noticing where you carry yours. Breathe in again, then out, and allow the exhale to quiet your racing mind. When you begin to feel a bit of calm, open your eyes and begin to write down all the emotions that you’re experiencing. Be specific.  For example, instead of saying you’re “mad”, it may truly be frustration, irritation, hurt, or disappointment. Instead of “happy”, consider excited, giddy, nervous, or anticipatory. If you discover you’re only writing negative emotions, also try to come up with a few positives, no matter how minute and hidden they may seem. Dig deep, again, mentally scanning each area of your body, and continue to jot down any new emotions you are feeling.

Recognizing how you’re feeling in the moment is a good first step.

Ask yourself this

Now, using that information, here are a few questions to ask yourself which can help you discover which activities this weekend should hold for you:

• Am I mentally tired? Mental exhaustion comes from too many demands, shifts in attention, and interruptions, usually when we have too many things going on at once. To restore your mental well-being, try to ‘turn off’ work when you get home.  Resist answering those emails that come in after hours and take the night off from working on that project. Find something that makes you laugh — maybe a funny movie, or an entertainer that cracks you up, or hanging out with fun friends.  Laughing can do wonders to release tired, negative energy.
• What impact has screen time had on my current mood? How much time have you spent staring at a screen this week?  Most of us spend hours every day doing nothing but. Possibly it’s not the content of what you’ve been viewing (work-related issues or what others are eating and doing socially) that’s wearing you thin but the fact that it’s all been delivered via screen. This weekend, consider laying down your phone for the evening, well before you go to sleep, and make a point to not pick it up as soon as your eyes open in the morning. Try spending a block of time tomorrow (2+ hours at least) not looking checking your phone — longer, even, if you can. Taking breaks from our phones and computers can do wonders to lift our spirits.
• Have I moved my body this week? Exercise produces endorphins which are natural pain and stress fighters. If you’ve been relatively inactive, the weekend may be a great time to get some exercise in. Go on a hike, hit the gym, or take a class at the local rec center. Just getting out the door and taking a walk can positively impact your mental outlook.
• Am I  tired — or just bored? Sometimes we’re truly worn out mentally — but other times it’s  boredom, known as one of the enemies of happiness. To combat the rut of routine, try something new this weekend. Take a class. Try out a new restaurant. Drive down a road you’ve never taken before or visit a new museum or art gallery. Mixing up the routine can give you a psychological lift.
• How many spiritual moments did I have this week? Tapping into your spiritual self can broaden your perspective and drive you to seek meaningful connection with something larger than yourself. This results in positive emotions like gratitude, peace, and wonder.  Spend some time in nature, go to church, take a meditation class, or engage in whatever it is that helps you feel connected to a higher power.
• Have I had meaningful social interactions this past week? All humans need positive relationships to thrive…even if you’re an introvert! If your work keeps you isolated or you’ve had nothing but superficial conversations all week, the weekend may be the perfect time to connect on a deeper level.  Attend or plan a small dinner party, meet a friend for coffee, spend quality time with your family, or attend a new social group activity. Spend more time asking questions than talking, with the purpose of understanding where the other person is coming from. On the other hand, if your job is an extroverts’ dream, you may decide on some quiet, alone time this weekend.
• How much sleep have I gotten? Most adults need 7-9 hours a night to feel rested. You may get by on less. But if you’ve been skimping on this vital activity, you’ll know it. Take some weekend time to darken those windows and get caught up. Go to bed early tonight. Turn off your screens well before bedtime and sleep in if you can. Relish an afternoon nap. Then do the same thing the next night.
• How healthy were my food choices this week? Many who eat well during the week like to reserve the weekends for ‘cheat days’ — where there are no limits on what is consumed — it’s the weekend, right? And though a few cheat days here and there don’t seem to do a lot of damage, as long as your eating and drinking is not excessive, making good food choices can do wonders to boost your well-being.  If last week’s diet consisted of doughnuts and coffee, and the brownies the thoughtful coworker brought into the office, consider celebrating the weekend by eating healthy, nourishing foods instead.
• What’s one thing I can do for someone else this weekend? Research shows that doing something kind for another boosts our mood and levels of positivity.  Think of someone who could use a kind word or encouragement. Give them a call, take them out to lunch, put together a care package and leave on their doorstep, or slip a $20 in an envelope and send anonymously.
• What have I done lately that makes my heart sing? Do you even know what makes your heart sing? Ponder the activities make you feel giddy, excited, and happy–maybe it’s ice skating, or checking out local art, or playing your guitar. Whatever it is, reserve some time this weekend for that activity.
• How messy is my personal space? Using weekend time to declutter and organize can give you clarity and create space for new ideas and innovations. They say that making your bed each morning starts your day off on the right foot. What other areas of your life could use some cleaning up?  If you despise cleaning and organizing, try inviting a friend to help and put on some fun, upbeat music while you work.
• How much time have I spent outside? Spending time outdoors can relieve symptoms of depression and anxiety. Take a blanket down to the lake and relax in the sunshine, take a walk along a mountain trail, or dip your feet in the ocean. Open your windows and let the fresh breeze waft inside. And if you’re getting hit with bad weather, bundle up and go sledding or build a snowman.
• How have I used my creative juices this past week?  Creativity reduces stress and anxiety, and is a great way to boost your mood this weekend. Take a painting class, build something in the back yard, try a new recipe. Go thrift shopping to search for abandoned treasure. Tapping into your creative self, freely and expressively, can diminish self-doubt and creates a sense of contentment.

You may still decide to binge watch your favorite show this weekend. But before you plop onto the couch, consider these questions and alternate weekend activities to ensure you feel rested, refreshed and rejuvenated come Monday.

 

 

 

“Knowing who you are is confidence. Confidence, not cockiness. Cockiness is knowing who you are and pushing it down everyone’s throat.” — Mila Kunis

Article contributed by Amy Sargent.

Do you know anyone who constantly tells you how great they are? Whether it’s a blatant statement of bragging or a masked self-compliment, it’s easy to recognize those who swagger. They are the ones who like to ‘up’ your story, who always have a better, bigger, or bolder experience than the one you shared.  They often are the loudest one in the room (though not all loud people are cocky–don’t confuse that!), are able to speak over others, and are inclined to tell long, detailed stories, rarely pausing to read the expressions of those around them, assuming everyone is deeply fascinated with their tale. They interrupt. They have this uncanny way of steering every conversation back to them. When you speak, if you get the chance, you wonder if they are hearing anything you say.

There’s something in them, some sort of inner need, that has to let you know that they are smart, successful, and superior. It’s the kind of person we try to avoid at the office, at a party, or when we’re out and about. And though they can appear to be quite confident, I think, deep down, their need to boast comes from a place of inferiority.

“Let another man praise you and not your own mouth; a stranger, and not your own lips.” — ancient proverb

And then there are those who struggle with having any confidence at all. These people live a cowardly life, tending to avoid confrontations and have difficulty speaking their truth. They sometimes stumble over their words and/or don’t speak loud enough for you to hear clearly. They lack confidence in their own judgment, hesitate to try new things, and avoid challenges like the plague. Because of this lack of trust in self, they question their own abilities and often feel powerless. Those who struggle with personal power tend to have difficulty setting appropriate boundaries and can be “yes” men/women.

Somewhere in between the two extremes lies the emotionally intelligent competency of personal power.

“Confidence, like art, never comes from having all the answers; it comes from being open to all the questions.”  — Marianne Williamson

Personal power, that sense of self-confidence and an inner knowing that you can thrive through life’s challenges, can sometimes be confused with cockiness, but it’s not that at all.

Those who have personal power — who are strong in this understanding of their strengths (and areas of growth) believe they can set the direction of their lives. They are not victims to the winds of change but sense when things need to shift and take action to make that happen. They have a calm inner conviction about who they are and their abilities.  Those rich with this competency tend to know what they want and go after it, and can speak their truth and give voice to their values and convictions. Though they are the ones that make things happen, those with strong personal power don’t always have to do it brashly and loudly. One important aspect is that they can distinguish between the things they can control and the things that are out of their control, and can let go of the latter when needed. They are always learning and never propose to have it all figured out.

Listen for how they define self. You’ll hear them speaking about qualities of the heart, not about what they do. Try asking at your next social gathering, “Tell me about yourself?” and listen for whether or not they tell you what they do or who they are.

Think of those you lead — or those who lead you — your colleagues, your teammates, your manager, the boss, your pastor, your significant other, or someone you just admire. Which of these three C’s does he/she lean toward: cockiness, cowardice, or confidence? Which type of leader would you rather follow? Which would you rather work alongside? I daresay we all are most drawn to those with true confidence.

Even more importantly, can you discern when you are being cocky, cowardly, or confident? It’s an awareness worth developing.

“There is a fine line between confidence and cocky. Confidence can bring you many things, but cockiness can make you lose many things.” — Azgraybebly Josland

Those who take the time to develop this competency of personal power unleash their ability to convey their ideas and solutions in an assured manner which gives others confidence in their ability to solve problems and achieve results. In other words, those that have personal power can lead, and lead well.

Most of us dance between the three, cockiness, cowardice, and confidence, depending on the day, our mood, and our behavioral self-control. In other words, we all have room to grow. Here are nine practical steps to begin moving toward true confidence/personal power:

• Remember the glory days. Success breeds confidence, so take a moment to remember the things you’ve achieved in life so far. What are your success stories? Where have you excelled?  When did you accomplish a goal you set out to reach and how did you go about accomplishing it?  Remembering past successes — even those you achieved as far back as childhood — can help boost your levels of personal power when you begin to doubt your abilities.
• It takes a village. Now think about who helped you accomplish those goals? Who believed in you or gave you the inspiration to keep going even when things got rough? Did anyone provide financial means which enabled you to succeed, or come alongside you as a friend or mentor to be there when you needed them? Reminding ourselves that our successes most always are a team effort can help us avoid the full-of-self syndrome. And leaning into friends as you accomplish goals can be a source of encouragement and help ensure success.
• Identify the voices. I led a women’s group once and we attempted to get to the root of our insecurities. In almost every case, as children, we had been told by someone that we couldn’t — or shouldn’t — and now, as adults, we still believed that lie. Think on the areas where you lack confidence and see if you can remember where you first heard that maybe you were no good at it.  Identify who said it and when…not to hold a grudge but to realize it was just someone’s ill-spoken opinion. Recognizing the source of negative thoughts can help put them in their place as you move toward a more positive outlook.
• Stop the hurtful self-talk. Even if someone was hurtful with their words,  it’s most likely you who continues the negative self-talk. Notice when you say, “I can’t” or start a sentence with “I’m only…”, diminishing yourself.  Try not to begin with “I’m sorry, but…”.  Learn to state your truth without apologies.  Also listen if you tend to tag “isn’t it?” at the end of a suggestion, or “right?” Those words are a way of seeking approval of others and teaches them to treat us as lacking power.
• Build some fences. Setting boundaries and learning to say “no” can free us up to accomplish the things that are important to us. Being a yes man/woman actually limits us to doing only what others ask of us vs. moving in the direction that we want. You may need to spend some time reviewing your values and clarifying your goals to begin setting appropriate boundaries.
• Lay down the remote. Determine which things in your life you have control over, and which areas you don’t. Hint: you can never control others’ thoughts, behaviors, or actions. Trying to control what you can’t will only lead to frustration. What you do have control over are your own thoughts, behaviors, and actions.
• Dream a little dream. Whenever we create something new, it appears first as a thought. Envision yourself as smart, competent, articulate, poised, admired…and humble.  Use the prompt, “In a perfect world, I would ___” and fill in how it would look if you were teeming with personal power.
• Shhh. In your next conversation, and those that follow, determine to listen more than you speak. Ask open-ended questions with the goal of learning more about the other person and the whys behind their thoughts and actions. If you tend to tell long-winded tales, shorten your stories and pause often to ask the other person to share as well.
• Follow the leader. Find those in your life that exhibit true confidence and strive to emulate them. Watch how they interact with others — in meetings and in one-on-one conversations. If possible, ask to meet with them for lunch and learn from them.

As with all change for the positive, it’s easier if you work with a coach to help you stay on track. Consider engaging a social + emotional intelligence coach to walk alongside you. Shifting behaviors, especially habits we’ve been practicing for a long time, can take time and effort, but the benefits of moving away from cockiness and cowardice toward confidence will be rewarding.

“As is our confidence, so is our capacity.” — William Hazlitt

 

 

Article written by Dr. Laura Belsten, Ph.D.

What have you been telling yourself lately?

Self-talk is very revealing. That little voice that sits on your shoulder and whispers into your ear can be either an antagonist or an ally. What you tell yourself goes immediately to your subconscious where it increases or decreases your anger, frustration or other emotions. Repeated negative self-talk leads to exaggerated and irrational thinking.

If you struggle with negative self-talk, try this simple exercise:

Directions: Put a check in the left-hand column next to any of the following statements you have said to yourself lately.

 __    They always take me for granted.

__    I’m always late.

 __    No one ever helps me.

__     Everyone gets paid more than I do. 

 __    No one listens to me.

__    It’ll always be this way.

 _ _   Everything I do gets messed up.

 __    I never get the credit I deserve.

__    They don’t appreciate how hard I work/how much I care.

 __    Fill in your own:                                                                                       

Now that you are more aware of your self-talk, ask yourself why you say those things. Pull out your journal and underneath each remark you checked, list some questions that you could ask to help you change to become less negative. (Example: if you are late, why are you late? Are you only late to meetings? Be as specific as possible).

Also list the things you can do to change the situation. For example, if you feel your work is not appreciated, could you create a list of accomplishments and bring them in to a meeting with your supervisor? If someone else is taking credit for your work, what can you do to become more assertive? Again, be as specific as possible.

Finally, for each negative message you receive from your inner antagonist, craft a positive, “ally” message to replace the negative voice. Remember the law of attraction: Whatever we focus on is what we attract. If we think in the negative, we’ll attract the negative; and most importantly, if we think in the positive, we’ll attract the positive.

How can you be your own best ally?

 

Article contributed by Amy Sargent.

It’s a new year, which means a blank canvas for new goals, objectives, and intentions. How can you be sure to get started on the right foot?

Being intentional is a competency of emotional intelligence. It’s that ability to act deliberately, moving in the direction you want to move, and knowing what it takes to get there. It’s possessing a sense of confidence that you’re able to control your own outcomes by acting ‘on purpose’. Living with intention is a great first step toward attaining the life you want.

People who are good at this are able to make decisions that match up with their goals and values. They are able to stroll past distractions and stay focused on the objectives. They are consistent in their efforts and are clear, to themselves and others, about what they want to see happen in their lives. Their actions are deliberate and full of purpose.

“Intentional living is the art of making our own choices before others’ choices make us.” ― Richie Norton

When we struggle in this area, we tend to shy away from setting goals. We allow ourselves to be tossed around by the prevailing wind of the day…often by others’ opinions of what we should or shouldn’t be doing. The outcomes we seek are not clear and we are easily distracted by lesser important tasks and duties.

“Control your destiny, or someone else will.” — Jack Welch

When we succumb to letting others design our morning, day, week, month, year…life…we end up with a strong sense of missing out. Acting as if we lack the control to design our lives can lead to depression and a feeling of insignificance. On the contrary, being intentional about how we live and where we’re going can bring about an amazing sense of accomplishment and self-worth.

“It is only those that live intentionally that can accomplish and come to the significance meant for them.” ― Sunday Adelaja

So how do you get started on the right foot down the path of intentionality in 2019? Here are a few tips to try:

• Start by asking yourself, “What do I want?”  Think in terms of the ideal — not just ‘good enough’ — in all areas of your life — career, family, education, relationships, travel, finances, health, etc. Grab your journal and write down what each of those areas would look life in a perfect world. Give yourself permission to dream. If you’re struggling with categories, check out the CTI Assessment Wheel.
• Create a statement of positive intention for each. For example, in the area of career, you could write, “I will approach work with a positive attitude each day despite the circumstances”, or “I will ask my employer for a raise in March.” Be  bold.
• Believe that you can. Tune into the negative self-talk that you may be telling yourself and instead, replace those “I can’ts” with “I cans”. Positive thinking can go a long way in helping us reach our goals. Put a halt to negative self-talk immediately.
• Build a support team. Share your goals and ideals with your teammates, colleagues, friends, and loved ones. Let them know you’d like their help in cheering you on as you head toward these goals. Knowing others believe in you can help when you start to give in to self-doubt.
• Lay out a plan. This is when you get specific with your intentions. For each statement of positive intent, brainstorm ways to reach that goal. Cross out the ones that don’t make sense and narrow it down to 2-3 attainable steps. Bounce these off your support team and ask them for input. Set a timeline for each step.
• Remove the distractions. What hurdles are in the way of you attaining your goals? Maybe you need to delete a social media app from your phone for a while or cancel your online movies subscription. Possibly it’s best that you empty out unhealthy foods from your fridge, or lay out your exercise clothes each night before you go to bed.  List the distractions that are in your way then come up with some ways to move those aside.
• Give yourself a break. You’re going to have short-term fails, discouragement, and times when you miss. It’s OK. It’s normal to fall short here and there, but don’t let these stumbles knock you off course. Get up, brush off the dirt, and keep moving forward.
• Celebrate along the way.  Don’t wait until you reach the final outcome as you work toward goals — celebrate each step along the way! Lost 2 pounds? Hooray! Wrote the first sentence of that book? Yay! Brainstormed some ideas of kindnesses you can do for your loved one? Awesome! Learn to congratulate yourself as you go along, and treat yourself with the rich emotions of astonishment, joy, satisfaction, giddiness, and jubilation which come with carving out the life you want.

Sure, you could let another year pass you by not putting your best foot forward and setting intentions. It would probably be easier and take less effort. But before you resign yourself to a life where you are subject to circumstances, consider taking just one small area of your life, setting intentions, and going for it.  The joy you’ll receive in the endeavor will most likely prompt you to continue to live out other areas of your life with intention, and in doing so, you’ll inspire others to do the same.

“We are not creatures of circumstance; we are creators of circumstance.” — Benjamin Disraeli

 

Article contributed by Amy Sargent.

If you dread holiday gatherings because you have to spend time with your family, you’re not alone. I’ve talked with so many who say they wish they could just skip the holidays so they don’t have to ‘deal’ with certain family members. And if you’ve ever had conflict with someone you’re ‘supposed’ to get along with, you know how rough that can be. With certain members of your tribe, you probably can even predict exactly how long it will take before a disagreement will begin–10 minutes after walking in the door–as soon as you sit down to dinner–when Uncle George brings up politics–it seems to happen at the same time and around the same issues, year after year.

Unless you’ve opted to ditch the family altogether and hop a plane to a tropical island, it’s most likely you’ll be interacting with the clan a good deal over the next few days. But it doesn’t have to be a place of arguing and bickering. I’d like to offer an alternate solution…something you can do to help to keep negative situations from escalating into an all out family feud. But before we go there — I want to suggest three things you can’t do:

1. You can’t control what others think of you.
2. You can’t control what others say about you.
3. You can’t control what others do.

In other words, you can’t control others. No matter how much you may want to, you don’t get to be a puppeteer and pull the strings to make everyone act in a way you would like. But what you can do is control your own thoughts and actions, especially your own communication skills. Choosing to be intentional about how you communicate with your family can have a direct influence on the nature of  interactions at your upcoming holiday celebrations.

Communication is the ability to listen deeply to understand what others are saying, and in turn send clear and convincing messages back to them. It can take the form of verbal or non-verbal — often people say as much with the expression on their face as with the words that come out of their mouth. And again, though you can’t control how others communicate with you, you can manage how you communicate with them.

What does it look like to be a good communicator?  Some seem to think if they talk loudly enough to command others’ attention that they have this competency down pat. But I beg to differ. People who have strong communication skills often aren’t the ones doing most of the talking. They are able to put others at ease so they feel comfortable sharing openly. They are effective in give-and-take, knowing when to talk and when to let others speak. They listen to understand, as opposed to listening to prep what they want to say next. They are able to hear feedback without becoming defensive, can deal with difficult conversations straightforwardly without the need to retaliate or run away, and make others feel valued for their opinions and outlooks, even if they differ from their own.

Those who struggle with communication–and a few particular family members may immediately come to mind–can be difficult to connect with and come across as unapproachable. They may interrupt, or talk too much, or fail to listen when you speak–and isn’t it so easy to tell when someone’s not listening? They lack tact when expressing their opinions and tend to think it’s their way or the highway. They often don’t ask open-ended questions or seek to understand the why’s behind what someone is saying. They rarely make good eye contact and often won’t pause to let others respond or jump in. They may even ridicule others or have emotional outbursts when things get heated.

Sound familiar?

Again, you can’t control those who are poor communicators. And that should come as a relief. Knowing there’s not a thing you can do to keep Aunt Ethel from sharing too much information about her bowel troubles, or to prevent Cousin Mike from bragging about his recent promotion, or to prevent dad from hurling insults about your career aspirations (or lack of) is very freeing. It’s hard enough to control yourself, let alone attempting to herd everyone around you. Who has time and energy for that? What you CAN do is manage and modify your own behavior to make interactions with family members as pleasant as possible.

“One of the most beautiful qualities of true friendship is to understand and to be understood.” Lucius Annaeus Seneca

It takes effort to be intentional about your conversations, and preparing ahead of time can help. Thinking about behaviors which can enhance conversations as well as knowing which ones to avoid will enable you to walk through that door with confidence, no matter whom you’re about to face. Then, in the moment, you get to choose to act appropriately despite what others say or do.

To keep conversations positive and prevent them from going downhill this holiday season, here are some behaviors you can try:

• Smile.  Sounds simple, but mustering up a genuine smile when you first see the family can help diffuse negativity from the start. Your body language communicates attitude far before your mouth forms words. As well, a warm hug, when appropriate, can work wonders. Research has found that a 20-second hug actually releases oxytocin, one of the feel-good hormones, into our system, which can work miracles toward melting down tension and negativity. I realize that long of a hug may be a little awkward–and not appropriate with some–but you get the idea.

“Peace begins with a smile.” ― Mother Teresa

• Ask to understand. Think of conversations as a portal to learn more about the other person, rather than a chance to speak your peace. A good rule of thumb is to ask more than tell. Instead of asking questions that can be answered with a simple “yes” or “no”, try asking the hows and whys.  “How do you like your new job?”  “Why did you choose [insert location] for your vacation?” “I’d love to know more about how you [insert topic]. ” Asking open-ended questions can make the other person feel valued and help you see things from their frame of reference.

“Empathy begins with understanding life from another person’s perspective.” –Sterling K. Brown

• Actively listen. Have you ever caught yourself asking a question then not even listening to the answer? We all do it. Tuning into what the other person is saying, asking questions to clarify, and repeating back what you heard shows you care. Nod when you agree. Mirror their expressions as you hold eye contact. Try to picture what they’re describing (except maybe Aunt Ethel’s bodily function details!). Good listening makes others feel valued and enables you to learn more about them.

“There’s a lot of difference between listening and hearing.”
― G. K. Chesterton

• Discard distractions. Simply put, put your phone away.  There’s nothing more devaluing than someone glancing at their phone while you’re talking…so don’t do the same to others. Even better, turn it off for a few hours so you can really focus on the person in front of you.

“Cell phones bring you closer to the person far from you, but take you away from the ones sitting next to you.” — Anonymous

• Build bridges. Look for “me too” moments–common ground upon which you can both agree. Listening for shared experiences, shared dreams, and shared emotions, and letting them know you can relate, builds rapport and connection. Focusing on what you agree upon can diffuse tensions that arise from being at odds.

“No matter what message you are about to deliver somewhere, whether it is holding out a hand of friendship, or making clear that you disapprove of something, is the fact that the person sitting across the table is a human being, so the goal is to always establish common ground. ” –Madeleine Albright

• Resist rivalry. When someone says something that feels like an insult, it’s easy to come back with a retort of your own. If possible, try not to take things personally, even if comments sound as if they’re (or are!) directed to you. Usually when someone puts another down, it is coming from a dark and empty place within their own heart. Offering compassion and realizing they may in a struggle you don’t understand can help you resist the temptation to view them as an opponent.

“Don’t take anything personally.  Nothing others do is because of you.”  — Don Miguel Ruiz

• Express appreciation. Everyone likes to hear a compliment. Try to find something about the person or what they’re saying that you like, even if most of what’s coming out of their mouth is annoying you. Offer a sincere compliment–it is better-received than any festively-wrapped gift.  It could be as simple as, “I like the way you think about that” or “I value the direction you’re going”, or “That was a thoughtful thing to do”, etc. A great sentence starter is, “Do you know what I like about you?”

“Gracious words are a honeycomb, sweet to the soul and healing to the bones.” — ancient proverb

• Find the fun. It’s hard to keep your sense of humor when others are stomping on your last nerve. But retaining your ability to ‘laugh at the craziness’ can go a long way in keeping things positive.  Of course your humor should never be demeaning or hurtful, but stepping back and grinning at the ‘uniqueness’ of each family member can help keep spirits bright.

“A sense of humor is part of the art of leadership, of getting along with people, of getting things done.” — Dwight David Eisenhower

Intentionally steering your conversations down a positive path this holiday can be a great start toward building better family bonds. It won’t be perfect…bad habits can take a while to break. But doing your part to create uplifting, engaging conversations is vital to developing authentic, amicable interactions with the family and can help avoid feuds. And you’ll feel better knowing you showed up with your best. Will it be easy? No. But will it be worth it?  Yes.

“Getting along well with other people is still the world’s most needed skill. With it…there is no limit to what person can do. We need people, we need the cooperation of others.” — Earl Nightingale

Article contributed by Amy Sargent.

Have you ever reacted poorly to a situation that you regretted later?

Yeah, me neither.

Of course I say that tongue-in-cheek. If we are human and breathe air, we all have reacted in a way that could’ve left something to be desired, probably more times than not. When our ‘hot button’ is pressed, it is easy to slip down a path of hurtful, destructive behavior.  In the moment, reacting out of frustration or anger ‘seems’ to be the right thing.  But later, you know the sick feeling that sets in. Whether it’s when you’re cut off in traffic, or being disrespected by your manager, or during an argument with a loved one, it’s easy to allow someone else to trigger our bad behaviors.  But we are not helpless to our poor choices. Notice I used the word allow.  Others can’t make us act poorly — that’s on us.  We get to decide how we allow ourselves to react in difficult situations.

I don’t know how many people I’ve heard say, “This is just who I am” in response to being called out on poor behavior.  As if there’s nothing that can be done because it’s who they are, down to their DNA wiring. And that’s usually where the excuses follow: “My dad was this way”, or “that person made me mad”,  or “she disrespected me”, “I felt lonely”, or “it’s the only way I’ve known.” Think of the excuses you’ve heard when you’ve called someone out on poor behavior.  Or think of the excuses you use when someone calls you out. But reacting poorly does not need to define who we are — it defines what we do…actions, responses, behavior.  And the good new is, behavior can be changed.

Behavioral self-control is a competency of emotional intelligence and one that has a powerful impact on the quality of our relationships. Those who are strong in behavioral self-control are able to manage their impulsive feelings, even when distressed or in trying moments.  In times of pain or conflict, they can think clearly and remain ‘cool under pressure.’  They are able to restrain negative reactions that can be hurtful to themselves and others, and make the choice to not escalate the problem when attacked or provoked.

Those that struggle in this area — which is most of us — tend to react impulsively and respond to struggles in a non-constructive way. They tend to get involved in inappropriate situations because they don’t think they can resist temptations, and become angry, depressed or agitated when faced with stresses that trigger hurt feelings.

“He who blows his top loses all his thinking matter.” — Chinese proverb

If you’re one to tends to act poorly when under stressful or hurtful situations, take heart. Again, this is not who you are but how you’re acting.  Making an effort to  shift ways of thinking and behaving is something we are all capable of.  Self-awareness is a good first step. Do you recognize poor behaviors in your past?  Do you recognize any trends (are you doing the same sort of things when the same sort of negative events are encircling you)?

Once you’re aware and decide that you’d like to make a shift, consider asking yourself these questions to move toward more healthy reactions:

• What are my triggers? Write down the incidents and feelings that cause a negative response.  These may be the same situations in which you act on impulse, and it is good to name these.  At this point, don’t try to figure out why they are hot buttons–just write them down to get them out in front of you.
• What am I feeling?  In these trigger moments, what are you feeling and where in your body are you feeling it?  Does your heart race?  Do you get a headache?  Do you feel shame?  Do you feel angry toward someone not involved in the current situation? Do you feel sick to your stomach or do your hands start to shake? Do you feel depressed or discouraged?  Start noting what you’re feeling in these moments of tension.
• What am I telling myself?  Positive self-talk is vital to making a shift from poor behaviors to more constructive ones.  Note what that little voice whispers to you in the moments of stress.  Some common negative self-conversations are: “This [insert poor choice] is what I get  because I’m a bad person”, “I’ve worked hard so I deserve [insert poor choice]”, or “I always mess this up, so what does it matter if I [insert poor behavior]?” Be honest on this one — learning to hear your negative self-talk and stopping it when it happens can help you rewrite your behavioral story.
• How do I react? Write down any typical behaviors you’ve engaged in when you feel those feelings and hear that negative self-talk.  Do you drink too much? Do you lash out at someone else?  Do you hide and withdraw from relationships? Do you seek out unhealthy relationships just to feel connection? Do you go shopping? Be honest with yourself and note the route you usually choose when your triggers are set off. Again, being aware of these is a great place to start.
• How do these behaviors make me feel? In the moment, poor behaviors can give us a temporary ‘lift’ — but the guilt and regret that sets in shortly after often take away that high and can lead to self-loathing and depression.  Make a 2-column chart and label the first “what I do” and in the second “how I feel”.  It’s helpful to see the correlation between behaviors and the resulting feelings.
• What damage have I caused? Take a moment to write out the cost of the hurtful behavior.  It may be “I blew my budget again”, “I had a terrible hangover”, “I’ve ruined my chance at a promotion”, or “I’ve broken someone’s trust”.  Whatever it is, the best thing at this point is to own it by recognizing damage done.
• How could I respond differently? Again we’re back to choice — we get to choose how we respond.  For each of your triggers, write out an alternative response that could potentially bring about more positive results.  Knowing there are other choices to make can help when your button is pushed next time…and there will be a next time.  Coming up with new ways of responding is a way of preparing yourself for those future struggles.
• How will I feel when I choose a better response? Self-worth, proud, happy, confident, etc. Come up with your own words, write them down, and post them somewhere you can see them every day.

Finding a trusted friend, counselor, or coach to help you stay accountable as you embark on this new path can be a great resource. Just speaking your intentions out loud to someone can help with awareness next time it happens. You don’t have to do this alone.

Finally, learn to forgive yourself. You’re going to mess up — we all do — and even though you had good intentions on reacting better, you’ll still find yourself saying or doing something you wish you hadn’t have from time to time. Apologize where needed, ask yourself the above questions again, spend some time talking to  friend, coach, or counselor, then get out there and try again. Author Steve Goodier says this:

“Bring it up, make amends, forgive yourself. It sounds simple, but don’t think for a second that it is easy. Getting free from the tyranny of past mistakes can be hard work, but definitely worth the effort. And the payoff is health, wholeness and inner peace. In other words, you get your life back.”

Some hurtful actions may have greater consequences than others, and you’ll have to deal with those. Poor behaviors, especially those you do on a consistent basis, can destroy friendships and break down relationships. Some relationships will need to be put to rest because some behaviors are too painful for the other person to deal with or forgive. But don’t let that keep you from getting up the next morning and trying again.

Remember that making shifts in a new direction isn’t something that happens overnight, and it’s not easy. It’s hard work, exhausting at times, and you may hit places of doubting whether or not you can ever behave any differently.  Stay in the fight. Your progress may be slow, but well worth the effort.  Your sense of self-value, knowing that you have control over how you act, is empowering and will open you up to healthier, happier relationships.  You got this.

“As human beings, our greatness lies not so much in being able to remake the world, as in being able to remake ourselves.” — Mahatma Gandhi

 

 

Article contributed by Amy Sargent.

Are you someone who builds trust or someone who tears it down?

The ability to build trust is a competency of high emotional intelligence. Being trustworthy means to be ethical when working with and relating to others. It means doing the right thing even when you know no one will find out. When you are a trust builder, others have confidence that your actions are consistent with your words and know that you have their best interest at heart — not only your own. If you are a trust builder, you demonstrate respect for others’ experiences, understand the hurt that deceitfulness can cause, and bring more value to relationships than pain.

Those who are strong in this competency tend to share information about themselves and don’t keep secrets. They treat others consistently and with respect, and maintain high standards of personal integrity. They maintain a lifestyle that they don’t have to hide from others. When you hear them talk about something, you know that their actions will match up with their words, and you can count on them to deliver on their promises and commitments.

Those who aren’t so strong in this competency aren’t able to build open, candid, trusting relationships. They’ve most likely developed a reputation for lacking integrity, and often make promises that they do not keep.They will do what serves them best even if it means undermining another person to get what they want. They lie about little things, and lie about big things. If you ask them what their values are, you may get the ‘deer in the headlights’ look, as they often have troubles defining their standards in the name of being ‘open-minded’ or ‘non-judgmental’. They tend to blame others for their mistakes and withhold information to keep them out of ‘trouble.’

“Earn trust, earn trust, earn trust. Then you can worry about the rest.” –Seth Godin

It’s impossible to lead without being able to build trust.  When others begin to doubt you, they will think twice about following you and question whether or not you are worth teaming up with. They will mistrust your ideas and direction, and worry that you may be putting YOUR best interests before their own.

It’s true that it takes a long time to build trust but only an instant to destroy it.  One self-centered lie or act of deceit can ruin how others view you for days and months to come.

Why are some trust breakers? For many, the practice of deceit stems from deep-rooted fears…fear of being accepted, fear of being known, fear of punishment, fear of self, fear of being held to expectations, fear of letting others down, fear of being disliked, fear of being an disappointment…the list goes on and on. The thing is, we all have fears. We all want to be liked and accepted and valuable in others’ eyes.  But the difference between trust builders and trust breakers is that the trust builders face their fears by understanding that honesty and authenticity are what bring about those results, where trust breakers think dishonesty will get them there. But a life of deceit won’t bring about deep, meaningful relationships that we all desire.

“It is true that integrity alone won’t make you a leader, but without integrity you will never be one.”  — Zig Ziglar

Not sure if you’re a trust builder or a trust breaker?

Look over these statements, and give yourself a score for each, using this scale: 1= Always, 2=Almost always 3=Occasionally 4=Almost never 5=Never

1. I share my thoughts, feelings and decision-making rationale.
2. I am able to establish trusting relationships.
3. I am open to others’ ideas and willing to be influenced by others.
4. I treat people with respect.
5. I am able to influence others as a result of talking with them.
6. I have developed a reputation for integrity.
7. I treat all people fairly.
8. I say what I believe rather than what I think people want to hear.
9. I strive to behave consistently with my expressed beliefs and values.
10. I practice what I preach.
11. I focus on solving problems rather than blaming or hiding.
12. I admit my mistakes.
13. I deliver on promises and commitments.
14. I ask others for their opinions.
15. I listen to people’s thoughts, feelings, and concerns, and am able to feel empathy.
16. I solicit feedback about my performance.
17. I acknowledge the contributions and worth of others.
18. When there is a problem, I work directly with those involved to resolve it.
19. I treat people consistently.
20. I follow through on the things I commit to do, even if it’s not convenient for me.

Now, add up your scores and see where you land, below:

1-20 – Your ability to build trust is high

21-40 – Your ability to build trust is moderately high

41-60 – Your ability to build trust is moderate

61-80 – Your ability to build trust has room for improvement

81-100 –  Your ability to build trust needs serious improvement

“Trust is the glue of life. It’s the most essential ingredient in effective communication. It’s the foundational principle that holds all relationships.” –Stephen R. Covey

If your ability to build trust needs some work, take heart. We are talking about behavior–what you do, not who you are. Behaviors can be changed. If you would like to shift from being a trust breaker to a trust builder, here are some developmental tips to try:

• Team up with an emotional intelligence coach to help you set goals and hold you accountable as you begin this journey.
• Practice listening to others in a way that allows you to know what’s on their minds and in their hearts.
• Always deliver on your commitments.  No excuses. If you are one who tends to promise then cancel –stop making the promises in the first place.
• Be emotionally available to those around you — share the things in your heart without stretching the truth to make yourself look good.
• Never knowingly mislead or lie.  If you catch yourself doing it — stop and admit the truth.  It’s so very freeing and you’ll find people respect you when you admit it in the moment.
• Articulate your values to those around you and ask them if your actions match up.
• Admit your mistakes without blame or shame.
• Get in the habit of putting others’ needs in front of your own.
• Check to see if what you do in secret matches up to your public persona — if not, in which arena are you not being true? Then ask yourself why.  Just being aware of the gap is a good start to changing behaviors.
• Forgive yourself of past mistakes.  If you’ve spent a lifetime lying, it’s never too late to come clean and make a fresh start.

The next time you find yourself in a situation where you’re not sure if you should be honest or not — keep this in mind:

“For every good reason there is to lie, there is a better reason to tell the truth.” — Bo Bennett

Putting aside your patterns of lying, deceiving and hiding, and stepping into the brave new world of integrity will open up the doors of opportunity for stronger, healthier relationships. Yes, it’s going to take some work and effort. It may feel uncomfortable to begin to let others truly know you. You may face rejection and at times, disappoint people. But though it’s can be a difficult process to shift behaviors, it’s worth it. Becoming someone others can trust will help you develop the connection, both at work and in your personal life, that you need and desire.

Article contributed by Amy Sargent.

In many countries, ’tis the season for finding the perfect gift for your friends and loved ones.  It truly can be a special time of thoughtfulness and giving.

But just to mix things up, I’d like to challenge you to give a unique gift this year… one that has a great kick-back incentive. It’s not a store-bought gift or one you order online, but one that comes from your social intelligence — the ability to be aware of those around you and manage your relationship with them. This gift is empathy.

Empathy is a competency of emotional intelligence and one which can be easier to offer to some than others. Empathy is not only sensing others’ feelings and perspectives, but it is showing an active interest in their concerns.

For those we care about and love, showing empathy comes easy.  When a friend is in trouble, we hurt with them and want to do what we can to help out.  But have you tried showing empathy toward those who have disappointed you or let you down?  Easier said than done.

There is no magic formula to doing this. Offering the gift of empathy toward those who are not on your “Nice” list is difficult. We naturally tend to withhold kindness toward those who’ve been hurtful and even can find a sense of twisted satisfaction when we choose to not forgive their wrongdoing toward us. But we all know it’s us who suffers most when we choose anger and resentment. And opting not to forgive someone, to not put ourselves in their shoes and try to understand the why behind their behavior, instead skipping down the path of resentment, damages our own well-being.  In an article published by John Hopkins Medicine, Dr. Karen Swartz, M.D. at John Hopkins Hospital says this: “Chronic anger puts you into a fight-or-flight mode, which results in numerous changes in heart rate, blood pressure and  immune response. Those changes, then, increase the risk of depression, heart disease and diabetes, among other conditions.”  (https://www.hopkinsmedicine.org/health/healthy_aging/healthy_connections/forgiveness-your-health-depends-on-it)

Dr. Swartz goes on to say, in contrast, “Forgiveness, however, calms stress levels, leading to improved health.” Anger toward someone who’s been hurtful is normal.  It’s just not a place you want to hang out for long.

Who are you holding a grudge toward or harboring anger toward?  I’m guessing someone’s name came quickly to mind. Try writing down that name on a piece of paper and, for a moment, attempt to lay aside their hurtful behavior. List out all the positive things about them you can come up with. (There’s no need to write down the hurtful behavior — no doubt you’ve replayed that in your mind countless times!) Your list of positives might be short. That’s OK. But looking at their whole person instead of focusing only on the hurtful behavior can help shift your perspective, even if just a bit. Then write down what you know of their current situation — what are they going through? Are they lonely? Are they depressed? Are they scared, worried, or trying hard to impress others? Are they financially burdened or seem full of themselves? Are they struggling with insecurity? Most of our poor behaviors occur when we’re not in a good space.  Attempting to understand their situation and offer a little understanding can have tremendous power over the anger in your heart.

“As human beings, we all have reasons for our behavior. There may be people who have certain physiological issues that dictate why they make certain choices. On the whole, though, I think we’re dictated by our structure, our past, our environment, our culture. So once you understand the patterns that shape a person, how can you not find sympathy?” — Forest Whitaker

To begin to heal, you may need to have a conversation with this person to let the know the pain they’ve caused. You may need to journal about it, talk with a friend, work with a coach, or see a counselor to sort things out. Whichever action you need to take to put this behind you and move on, do it. Every minute you hang on to  resentment and anger is one more minute you are robbing yourself from living a full life.

You don’t have to become best friends with the person.  In fact, in situations of severe hurt, it may be best to not have contact with them if possible. But whatever your ongoing relationship with them may be, there’s no need to keep replaying their destructive behavior over and over in your mind.  Why relive something so pain-filled? It happened. Past tense. No need to keep bringing it into your present. Offering a little empathy — not in any way justifying what they did — by attempting to understand why they did it, can help you begin to move forward again.

Offering the gift of empathy doesn’t make light of the pain, nor does it give license for the person to continue to inflict damage upon you.  Forgiving someone doesn’t tell them what they did was OK. It tells them that you’re not going to punish them (and yourself) any longer for something in the past. It can free you from the hurt and enable you to move forward again…with or without them.  In fact, offering someone empathy isn’t really for them — it’s a gift of love to yourself.  Yes, your empathetic behavior may bring about a shift in that person’s mindset–but that’s not your concern. Your emotions and behaviors are the only ones you can truly manage. Think of empathy as a gift you give to others which comes with an incredible kickback incentive — healing for your heart.

Empathy is probably the most perfect gift you’ll find this season. And I promise, it’s a gift you’ll never want to return. Why not give it a try?

Article submitted by Amy Sargent.

If you’re a regular consumer of social media, you’ve most likely seen this question pop up on your news feed: “What if you woke up tomorrow with only the things you were thankful for today?” It makes us all stop and think, in the moment at least, and offer up a few sentiments to the universe before going on with our previously-scheduled programming of stress, worry, and negativity.

But what if you considered making gratitude part of your everyday life?

Gratitude is a positive emotion.  While some define it as “the state of being grateful” or “expressing thanks”, I like this definition best:

“Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives. As a result, gratitude also helps people connect to something larger than themselves as individuals – whether to other people, nature, or a higher power.” — Harvard Medical School

However you elucidate it, feeling and expressing gratitude has a positive impact on both you and others. I challenge you to find an article or video describing the ill-effects of gratitude. There are many reasons why we’d want to develop a heart of gratitude, and here are just a few.

A Healthier Body

According to Robert Emmons, leading researcher on gratitude and its effects, those who practice gratitude in a consistent manner report a host of benefits including stronger immune systems, lower blood pressure, and are less bothered by aches and pains. (https://greatergood.berkeley.edu/article/item/why_gratitude_is_good). In an article published in the National Communication Association’s Review of Communication, Stephen M. Yoshimura and Kassandra Berzins explored the connection between the expression of gratitude and physical health. They found that gratitude consistently associates with many positive health states and reduced reports of negative physical symptoms. (https://www.natcom.org/press-room/expressing-gratitude-makes-us-healthier-who-wouldn%E2%80%99t-be-grateful)

“Gratitude can be an incredibly powerful and invigorating experience. There is growing evidence that being grateful may not only bring good feelings. It could lead to better health.” – Jeff Huffman

Peace of Mind

Gratitude can also benefit our mental health. Emmons conducted multiple studies linking gratitude and mental well-being. His findings were that gratitude can increase happiness and decrease depression. And a study published in 2014 in the Journal of Applied Sport Psychology found that athletes can increase their self-esteem, an important component of mental wellness, by expressing gratitude. (https://www.sciencedirect.com/science/article/pii/S0022440507000386)
“Results indicated that counting blessings was associated with enhanced self-reported gratitude, optimism, life satisfaction, and decreased negative affect.” In a separate study, children who practiced grateful thinking showed signs of more positive attitudes toward their family and at school. (Froh, Sefick, & Emmons, 2008).

Sleep Tight

And how about that elusive but necessary thing called sleep? A study done in 2016 by the U.S. Centers for Disease Control and Prevention indicated that more than one third of Americans don’t get enough sleep. (http://www.healthcommunities.com/sleep-disorders/overview-of-sleep-disorders.shtml) Struggling to doze off, waking in the middle of the night, tossing and turning, starting the day feeling exhausted– sound familiar? Try gratefulness as a sleep aid. One study showed that those who were grateful fell asleep quickly and slept more soundly, supporting evidence that more grateful people may sleep better because they have more positive thoughts when they lay down to go to  sleep. Gratitude predicted greater subjective sleep quality and sleep duration, and less sleep latency and daytime dysfunction.” (https://www.sciencedirect.com/science/article/pii/S0022399908004224). And in a 2008 study by Alex M. Wood, “Gratitude predicted greater subjective sleep quality and sleep duration, and less sleep latency and daytime dysfunction.” (https://www.jpsychores.com/article/S0022-3999(08)00422-4/fulltext)

Make new friends

Gratitude can help with creating new relationships. A study led by UNSW psychologist Dr Lisa Williams and Dr Monica Bartlett of Gonzaga University showed that the practice of thanking a new acquaintance for their help makes them more likely to seek an ongoing social relationship with you.  “Our findings represent the first known evidence that expression of gratitude facilitates the initiation of new relationships among previously unacquainted people,” says Dr. Williams.

But how?

Gratitude acts as a strengthener of our positive emotions, like exercise for the muscles. This practice of appreciation eliminates feelings of envy and angst as it allows our memories to be happier. Through gratitude, we experience positive feelings, which in turn help us thrive after disappointments and failures. It shifts our attention away from toxic emotions and makes it harder to ruminate on negative events. In a study done by Joel Wong and Joshua Brown in 2007,  involving 300 subjects who were seeking mental health counseling, they found that when people are more grateful, they experienced brain activity which is distinct from neurological activity related to a negative emotion such as guilt. In addition, they exhibited a greater neural sensitivity in the medial prefrontal cortex, the part of the brain associated with learning and decision making. (https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain)

Now what?

Though we may understand the many benefits of expressing gratitude, incorporating it into our day-to-day lives can be tricky.  Life’s pressures bear down on us and staying thankful often doesn’t come naturally…negativity does. But with a little effort, it is possible to maintain an attitude of gratitude.  Here are some ideas to try:

1-Eat thankfulness for breakfast.  Literally, don’t allow yourself to get out of bed until you’ve said, out loud, at least 5 things you are thankful for, whether great or small.  Pause after each and soak in the warm, positive feelings that are associated with each. It’s a healthy and optimistic way to start each day.

“Wake at dawn with a winged heart and give thanks for another day of loving.” — Kahlil Gibran

2-Fill a thankful jar.  Find a colorful jar at a local thrift shop and set it somewhere you can see it throughout the day. On a scrap of paper, jot down anything and everything that happens each day that makes a positive impact on you:  a kind word from a colleague, a surprise gift from a loved one, the beautiful sunrise on your way to the office, the aroma from your pumpkin spice latte. Wad these up and throw them in your jar, then, at the end of the year, spend an evening reading through each special moment.  You’ll feel like the richest person in the world.

3-Say it.  Get in the habit of saying “thank you”, to everyone you interact with…the barista, the security guard, your coworkers — even those you don’t get along with.  And don’t forget to thank yourself — self-love is an important part of maintaining a positive outlook — and taking time to appreciate your own accomplishments, achievements, and successes can help with that.  “I appreciate you” is a great ending to almost any email or text!

4-Let gratitude tuck you in at night.  Before going to bed, try opting out of scrolling through what everyone else in the world is doing, and instead, journal about a positive event from today. It may be as small as, “I got out of the house without spilling my coffee”, or as grandiose as realizing a long-term goal — but no matter the significance, get in the habit of writing the positives down.

“Gratitude is the fairest blossom which springs from the soul.”– Henry Ward Beecher

And who knows, your own attitude of gratitude may be just the encouragement someone else needs. Don’t be surprised if, as you grow in expressing gratitude, that others will want a piece of the pie.  Joy is contagious and when others seeing you living a life of physical health, mental health, sleeping deeply and enjoying healthy relationships — to name a few — they will want to learn your secret.  If not for yourself, consider developing a heart of gratitude to be a light to others and encourage them to live a new life.

“At times, our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.” – Albert Schweitzer